Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

Coming off the bar or going to ground constitutes termination of a set.

Cummulative L-holdfor total of 5:00.

Use bar, rings, or floor.Stop timer when you drop out of position.

Record total time it takes to get 5:00.

Four rounds for time of:

Run 400 meters

50 Squats

"Nate"
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squatGHD Sit-up

"Randy"
75 pound Power snatch, 75 reps for time.

100 situps

100 flutterkicks (4 count)

100 leg levers

Run 10 K

"Eva"
Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Griff

Run 800m

Run 400m backward

Run 800m

Run 400m backward

Two rounds of:

Right arm barbell push-press 12 reps

Left arm deadlift 12 reps

Run 800 meters

Left arm barbell push-press 12 reps

Right arm deadlift 12 reps

Run 800 meter

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

For time:

100 squats

9 Handstand pushups

200 squats

15 Handstand pushups

100 squats

21 Handstand pushups

Front squat 3-3-3-3-3 reps

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Handstand push-ups

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

20 pieces of Angie20 rounds:

5 pullups

5 pushups

5 situps

5 squats

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps

Bench press 135 pounds, 10 reps

Push press 95 pounds, 15 reps

Dips 20 reps

For time:

50 Wall-ball shots

50 Pull-ups

35 Wall-ball shots

35 Pull-ups

20 Wall-ball shots

20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

10/20/30 reps of:
Squat
Handstand pushups
Squat
Pullups

Run 5 K

"Nasty Girls"
3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

"Nasty Girls"
3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft

.12 Pull-ups

12 Sit-ups

Walking lunge 100 ft

.9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

3 rounds for time of:

Run 800m

50 Pullups

Complete as many rounds as possible in 20 minutes of:

115-pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups

Back Squat 1-1-1-1-1-1-1 reps

"Cindy"Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating15 Pull-ups

Segmented Bodyweight Fran21/15/9reps of:

Pullups

PushupsSquat jumps to 12” above max reach

Five rounds for time of:

75 pound Thrusters, 21 reps

21 Double-unders

"Lynne"

Five rounds for max reps of:

Body weight bench pressPull-ups

Deadlift 1-1-1-1-1-1-1 reps

Three rounds for time of:

50 Squats

30 Pullups

40 Pushups

50 Squats

For time:

Run 800 meters

40 L pull-ups

Run 800 meters

40 Strict pull-ups

Run 800 meters

40 Kipping pull-ups

Overhead Squat 5-5-5-5-5 reps.

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

150 burpees for time

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Thruster:

1-1-1-1-1-1-1 reps

As many rounds as possible in 20 minutes:

15 pullups

30 pushups

45 squats

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Run 5 K

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

JT21/15/9reps, for time:

Handstand pushups

Ring dipsPushup

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

"Twins"

Two rounds, of each couplet, for time of:

750 meter Row

20 Handstand Push-ups

115 pound Thruster, 20 reps

20 L-Pull-ups

Four rounds for time of:

Run 400 meters

50 Squats

Lynne:

Bench Press Body Weight
Pull Ups
Max reps for 5 Rounds
record for each round

For time:

Row 500 metersBody weight Bench press, 30 repsRow

1000 metersBody weight Bench press, 20 reps

Row 2000 metersBody weight Bench press, 10 reps

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells

24 inch Box Jump, 30 reps

30 pound Weighted pull-ups, 20 reps

"Diane"
21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Murph:

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

Partition the pullups,pushups,and squats as needed. Start and finish with a mile run.If you've got a 20# vest or body armor, wear it.

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats
OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Power clean 1-1-1-1-1-1-1 reps

Give 30 minutes to handstand and hand walking practice.

Cindy

As many rounds as possible in 20 minutes:

5 Pullups

10 Pushups

15 Squats

Push Jerk 1-1-1-1-1-1-1 reps

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

Front squat 3-3-3-3-3 reps

2 rounds:

Max Pushups 2:00

Max Situps 2:00

Max flutterkicks 2:00

Max squats 2:00

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

"Karen" for time:

150 wall ball shots
20lb ball

Shoulder Press 1-1-1-1-1-1-1 reps

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps

21 Ring dips

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Three rounds for time of:

7 Muscleups

100 squats

FOUR CORNERS OF HELL 20 mins:

5 pullups

25 yard lunges

10 burpees

100 yard sprint

15 push ups

25 yard lunges

20 air squats

For time:

50 Squats

50 Jumping pullups

50 steps Walking Lunge

50 Knees to elbows

50 Handstand Pushups

50 Situps

50 Dips

50 Squats

50 Pushups

Death by Pullups:

With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

7 rounds for time of:

10 One legged squatsalternating

12 Ring dips

15 Pullups

5 Rounds for time:

15-LPull-ups

30- Push-ups

45- Sit-ups

Complete as many rounds in 20 minutes as you can of:

25- Pull-Ups

50- Push-Ups

75- Air Squats

7 Rounds for time:
35 Squats
25 Push-Ups
15 Pull- Ups

4 rounds:

5 muscleups

50 straightleglifts on rings

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Walking lunge 100 ft.21 Pull-ups21 Sit-ups

Walking lunge 100 ft.18 Pull-ups18 Sit-ups

Walking lunge 100 ft.15 Pull-ups15 Sit-ups

Walking lunge 100 ft.12 Pull-ups12 Sit-ups

Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups

Walking lunge 100 ft. 6 Pull-ups 6 Sit-ups

"Nancy"
Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

court sprints (Laps up and back on the bball ct)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

"Nicole"
Complete as many rounds in 20 minutes as you can of:

Run 400 metersMax rep Pull-ups

Post number of pull-ups completed for each round to comments.

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.
Post times for each round to comments.

Front squat 3-3-3-3-3 reps

Tuesday

For 20 Min

880m run

(5) L-Pull ups

(15) 55lbs Kettlebell (or Dumbell) swings

MOTO Hopper

#29
5 rounds for time of:

15 L-Pullups
30 Pushups
45 Situps

Thursday

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Wednesday

Split Jerk 1-1-1-1-1-1-1 reps

*If you are not comfortable or progressed to the Olympic lifts yet, utilize the below workout.

Body Weight Workout:

4 rounds:
50 walking lunges
50 squats
Run 400m

Tuesday

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Monday

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Friday

Back Squat 3-3-3-3-3 reps

MOTO Hopper Workout

2 rounds:

Max Pushups 2:00

Max Situps 2:00

Max flutterkicks 2:00

Max squats 2:00

Wednesday

Complete as many rounds as you can in thirty minutes of:

Five pull-ups

Five ring dips or 10 bar dips

15 Sit-ups

Tuesday

"Crossfit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

READ: http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

The above link contains the article concerning the "Crossfit Total" intent. It is highly important you read this prior to conducting this workout.

Monday

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge